- Sit on bench facing low pulley. Place latched belt on low
pulley cable by attaching carabiner on belt buckle. Place head
in belt loop. With belt above ears, clamp belt snugly around
head by tightly gripping ends close to forehead. Place other
hand or forearm on lower thighs for support.
- Pull head up and back by hyperextending neck. Return by bending
neck forward until chin touches upper chest. Repeat.
- Use neck to pull belt rather than allowing hand to assist.
Keep clinched grip on belt against forehead throughout movement.
Woven cotton or cloth belts tend to slip less, particularly on
bald head. If belt slips from head, place small towel between
belt and head.
- Cable carabiner slips to one side on square buckles and stresses
belts structural integrity under heavy loads. Rounded buckle
is more ideal since it provides more even stress on belt. Belts
not made specifically for weight training may cause injury if
they fail under load in which they were not designed.
- Exercise can also be performed off of rack with belt, nylon
rope, and plate holder from wrist roller. Nylon rope offers less
friction on smooth rounded fixed surface. Alternatively, non-nylon
ropes can be used off of revolving barbell sleeve on smith machine.
Neck Extension with belt and rope.